Comparing Nutrients in 14 ounces Canned Shellie Beans with Liquids VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Shellie Beans with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	97% 37g	38g per day for Men 19-50 years
Protein	12.5% 7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49% 3.93mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	55% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	88.4% 1326mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Shellie Beans with Liquids VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Shellie Beans with Liquids versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Shellie Beans with Liquids vs Boiled California Red Kidney Beans:

• 14 ounces of Canned Shellie Beans with Liquids have 2.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 4 times more Vitamin B1, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.1 times more Vitamin B9 than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Shellie Beans Solids and Liquids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Shellie Beans with Liquids vs Boiled California Red Kidney Beans:

• 14 ounces of Canned Shellie Beans with Liquids have 1.2 times more Manganese, 1.8 times more Selenium, 83.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.3 times more Calcium, 3.6 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 4.6 times more Phosphorus, 3.8 times more Potassium and 3.2 times more Zinc than Canned Shellie Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Shellie Beans with Liquids have 2.2 times more Omega 3 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 4.1 times more Energy, 3.6 times more Carbohydrate, 2.7 times more Fiber and 5.2 times more Protein than Canned Shellie Beans Solids and Liquids.
• 14 ounces of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Canned Shellie Beans Solids and Liquids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.